Weight loss for many people is an eternal topic, we always want to find a kind of elixir can eat dry not fat, rational want a way to eat can maintain body shape, people who are losing weight began to pick and choose a variety of foods, label them, good or bad, can eat can not eat, can eat more can always eat and so on. In fact, the idea of this classification is correct, and a large number of people surveyed found that some dietary factors are indeed related to body fat. So what does drinking more milk have to do with obesity?
Research from the University of Tennessee School of Nutrition confirmed that increasing dairy intake in the daily diet while total calorie intake is unchanged will help reduce excess fat and maintain healthy weight control [1]. A meta-analysis of dairy intake versus obesity showed that people who consumed more than 750 mL of milk per day had a relatively low risk of being overweight and obese compared with those who consumed less than 325 mL of milk per day, and that people with milk intake between 550 mL and 750 mL had a lower incidence of obesity [2].
Factors in dairy products that favor weight control
calcium
A large number of population studies and animal experiments have confirmed that intracellular ionized calcium plays a key role in metabolic disorders associated with obesity and insulin resistance, and that high-calcium diets inhibit lipogenesis, stimulate lipolysis, cause reduced fat absorption in the gastrointestinal tract, increased expression of the uncouplic protein 2 (UCP2) gene in white adipose tissue, and increased caloric expenditure [3].
Dairy products are a good source of dietary calcium, while containing more vitamin D, lactose, essential amino acids, etc., in the intestine can also produce active peptides that are conducive to mineral absorption, fermented milk can also promote mineral absorption by adjusting the intestinal flora, so the bioavailability of calcium in dairy products is higher than other sources of dietary calcium [4].
However, not only are Chinese residents far from having a dietary calcium intake, but the calcium content from dairy products is even more negligible. According to the data from 2010-2012 on the nutrition and health monitoring of Chinese residents, the average daily calcium intake of residents is less than 366.1 mg, which is less than 50% of the recommended amount, and the proportion of calcium provided by dairy products is about 4.3% [5,6], which is far lower than the average level of developed countries (the recommended intake of calcium in the United States is 1000 mg/day, and 72% comes from dairy products [7]). Therefore, drinking more milk every day is an important means to increase dietary calcium intake!
Whey protein
Whey protein is an important component of milk protein, is a class of proteins with high nutritional value, accounting for about 18-20% of milk protein, branched chain amino acids (leucine, isoleucine, valine) content of up to 26%, in addition to promoting protein synthesis, but also has a special metabolic effect as an energy substrate and regulates the synthesis of muscle proteins. Whey protein also contains a variety of bioactive constituents that either alone or in synergy with calcium affect lipid synthesis, breakdown, oxidation, and/or energy metabolism [8].
Conjugated linoleic acid (CLA)
The CLA content in cow's milk is about 2.5-17.7 mg/g fat, the CLA content in cream is 0.55-9.12 mg/g fat, and the CLA content in cheese is 3.59-7.96 mg/g fat[9]. Conjugated linoleic acid (CLA) can inhibit the expression of fatty acid synthase genes, upregulate fat mobilization and decomposition of related enzyme expression and play a role in weight loss and lipid reduction [10], but the amount of CLA obtained by drinking milk is much lower than the human body needs that have been proved to have special physiological functions through animal experiments, but this may be one of the reasons why dairy products can achieve better weight control.
In summary, friends who are losing weight, the essence of obesity is that the energy ingested is far more than the energy you actually consume, excess energy is accumulated in the body, and the control of total energy intake in the weight loss process is the king, in the case of ensuring that the dietary intake of energy is unchanged, more dairy products can not only enhance immunity, but also reduce fat accumulation Oh! Friendly reminder, friends who are already very thin should not participate in the topic of weight loss, health is the most important!
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